Seated Cable Row

Watch the video below to see a demonstration of proper form and technique for the seated cable row exercise. You can also check out some more middle back exercise videos or find exercises for other muscle groups.

Instructions for Seated Cable Row

To perform a set of seated cable row:

1. Starting Position

   Grab the handle with a neutral grip and sit on the bench with your feet resting on the platforms, knees slightly bent (setup may differ by machine). Your torso should be in a neutral position at all times.

2. Concentric (Upward) Motion

   Start by pulling your shoulder blades back and together before driving your elbows back behind you, until bent 90 degrees. Be aware of keeping your trunk stable and focus on working the back muscles.

3. Top position

   Pause at the top position for a 2 sec count while squeezing your shoulder blades together and pulling the elbows back.

4. Eccentric (Lowering) Motion

   Slowly relax your arms, under control, until they are fully extended in front of you. Remember to breathe normally throughout the entire movement.

5. End position

   Repeat steps 1 through 4 until you have completed the desired number of seated cable row repetitions before resting.

This completes one set of seated cable row.